Training 11-2-2016

Warm-up: Joint Mobility/Dynamic


1. In 7 Sets work up to a Heavy Double on the Power clean

*Start your bar landed No Heavier then 135/95 and Rest no more then 60-90 second between efforts

2. 3 Rounds of the following

7 Rep Deficit SandBag Row
100 Foot Front load carry

*Rest 60 seconds after your carry before starting your next round
*Ideally your deficit is set at a height that will allow you to have the bag travel below your feet with coming in contact with the ground each rep. Your front load carry is to be completed with the same weight as your row.


Perform 100 Kettlebel Snatch Walking Lunges 35/26

*This movement is done by performing a kettlbell snatch and then stepping out into a lunge at the same time. You will then finish the lunge and begin the next rep. You can switch snatch arms as many times as you just complete 100 reps for time

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)